Exercise after a C-section: when and how to start?

For most mothers, the recommended waiting period before starting any exercise after a C-section is six weeks. This allows your body time to heal from both the surgery and delivery. A C-section is an operation, and just like any other surgery, your body needs time to recover.

During your six-week checkup, your healthcare provider will assess how well your scar incision is healing, check for complications, and advise when to start physical activity. Some women may need more time to heal, especially if there were complications during the surgery or recovery. It can take up to 12 weeks to fully recover. Everybody heals differently! 

In the early weeks after surgery, focus on resting and bonding with your baby. You may feel pressure to start exercising quickly, but it is important to listen to your body and go at your own pace.

When you're ready to move again, begin with gentle, low-impact activities that won’t strain your healing postpartum body. Start slow, even if you were active before pregnancy. Here is what you can start with:

• Walking is one of the best exercises. Begin with short walks around your home or in the garden. It helps increase circulation, reduce swelling, and is good for your health overall.

• Pelvic floor exercises (kegels): After a C-section, your pelvic floor muscles may be weakened. So, you need to strengthen them to prevent issues like urinary incontinence. Kegels are a simple, effective exercise to tighten and relax the pelvic floor muscles.

• Breathing exercises can help rebuild the strength of your core muscles. Breathe deeply into your belly, hold for a few seconds, then exhale slowly. It may seem simple, but this exercise helps your body recover from surgery.

The most important thing is: don’t rush. These gentle activities are a safe way to gradually ease back into movement without putting too much pressure on your delivery scar.

Once your doctor gives you the go, you can start incorporating a postnatal workout routine. You should focus on core strength, flexibility, and gentle movements. This will help rebuild strength in areas that might feel weak after pregnancy and surgery.

Here is what you can do:

• Pelvic tilts: This gentle movement helps strengthen your lower back and core muscles. While lying on your back with knees bent, press your lower back into the floor, tilt your pelvis upward, and hold for a few seconds before releasing. This helps with spinal alignment and core recovery.

• Bridges: To strengthen the lower back and glutes, lie on your back with knees bent, feet flat on the floor. Slowly lift your hips toward the ceiling, hold for a few seconds, then lower. This exercise is gentle but effective for rebuilding strength.

• Side-lying leg lifts: Lying on your side, lift your top leg slowly and lower it back down. This targets your hips and lower body, which need attention after pregnancy.

These simple and low-impact exercises make them ideal for the early stages of postpartum recovery.

During your caesarean, the surgeon cut through your lower belly to deliver your baby. They incised the deeper layers of your abdominal muscles to reach your uterus. So, your abdominal muscles will need time to heal and strengthen after a C-section.

Once again, you should start slowly. Avoid traditional ab exercises like crunches for a while, because these can strain the incision area, cause pain and delay healing.

Begin with deep abdominal breathing or belly breathing. This simple exercise is a great way to begin reconnecting with your core muscles. Place one hand on your abdomen, inhale deeply into your belly, then slowly exhale, gently pulling your belly button towards your spine. This gentle contraction helps engage your abdominal muscles without overexerting them.

Another safe abdominal exercise is the Pelvic Tilt, which strengthens your core while being gentle on your healing body. As your core gets stronger, you can gradually move on to more advanced exercises, but always with your doctor's approval.

After pregnancy and a C-section delivery, many women experience lower back pain. This is often due to weakened abdominal muscles and changes in posture during pregnancy and birth. Gentle exercises that focus on supporting the lower back can help relieve discomfort.

One great exercise is the Cat-Cow Stretch, which helps improve flexibility in your back and strengthen the muscles around your spine. Start on all fours, arch your back like a cat, then slowly let your belly drop and lift your head and chest, resembling a cow. This stretch can ease tension in your back and increase flexibility. If you feel pressure on your scar, do a smaller movement. And if you feel pain, stop altogether.

Another option is the Child’s Pose, a yoga position that helps stretch and relax the lower back. Kneel on the floor, then sit back on your heels and stretch your arms forward, bringing your forehead to the ground. It’s a relaxing way to stretch your lower back and hips.

High-impact activities like running, jumping, or aerobic exercises should only be resumed when your body is fully healed. This typically happens around three to six months after your C-section, depending on your recovery progress. However, this can vary for each mom, so don’t rush into high-intensity workouts before your body is ready.

Once your healthcare provider gives you the green light, start gradually reintroducing higher-intensity workouts. Your core and pelvic muscles need to be strong enough to support these activities, so take your time building up to them.

During your recovery, specific exercises should be avoided as they can place too much stress on your healing body:

• Sit-ups or crunches can strain your abdominal muscles and interfere with healing, particularly around your scar incision.

• Heavy weightlifting can increase pressure on your abdomen, leading to injury or delayed healing.

• High-impact aerobics like jumping or any movements that involve sudden impact should be avoided until you’ve regained full strength and health.

• Planks, while effective core exercises, put a lot of strain on your abs. They should be avoided until your core is strong enough to handle the pressure.

• Running is a high-impact activity that puts significant strain on your pelvic floor, joints, and abdominal muscles. Yes, it is good for your health, but you should start running again only when your healthcare provider gives you the go.

The golden rule to manage your postpartum pain is to be gentle. Even if you feel frustrated because you wanted to go back to exercising after the birth. Even more so if you don’t feel like moving at all. Don’t worry: it’s normal to feel drained. Give yourself time to regain your health, both in body and in mind.

Recovery after a C-section takes time. You’ve already done an incredible thing by bringing your baby into the world, so give yourself the care and time you deserve. You'll strengthen your body and regain energy by starting with gentle, low-impact activities. Always listen to your body, take it slow, and follow your healthcare provider’s advice to ensure a smooth recovery.